Wellness Lecture Series

This six month series of lectures, workshops and seminars will educate and inspire you for a lifetime of health and vibrant wellness. Guest speakers are subject matter experts in their field of study with a passion for helping athletes reach their full potential.
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CrossFit Mobility Class Now Available!

CrossFit Mobility will improve Athletes strength, flexibility, recovery, joint stability and mental focus. Each class will offer an opportunity to balance the nervous system, connect to the breath and quite the mind while creating pliability in the muscles, tendons and joints.
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CrossFit Amundson Kids Program

CrossFit Amundson is pleased to offer an officially recognized CrossFit Kids program that will incorporate both fitness and future leadership development training.
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Coaches Corner

Written and compiled by Greg Amundson, the “Coaches Corner” is a weekly offering that provides our Athletes with education and inspiration on the path to Physical, Mental and Spiritual fitness.

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WOD

Check out our “Workout of the Day”!

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Free Weekly Workout

23 March 2015

MONDAY 150323

Choose One of the Following 10:00 EMOM Evolutions:

Evolution A: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Or,

Evolution B: Every Minute On The Minute (EMOM) for 10:00,

Power Snatch, 2 Repetitions
Overhead Squat, 1 Repetitions

Or,

Evolution C: Every Minute On The Minute (EMOM) for 10:00,

Power Clean, 3 Repetitions
Front Squat, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Hand Stand Push-up (or Handstand Hold – every second counts)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: Athletes with 1 to 4 months CrossFit experience should focus on Evolution 1. Intermediate and Advanced Athletes (6 months to 1 year CrossFit training) should challenge themselves with Evolution 2 or 3. Evolution 3 is intended to be very heavy. All Athletes should look for opportnities to string the techniques seamlessly together. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions. The EMOM followed by AMRAP sequence makes for an incredible session.

Dorie AOW

 

Dorie is Athlete of The Week

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Congratulations to Dorie who was recognized as Athlete (and Coach!) Of The Week at CrossFit Amundson. Dorie has been training at CrossFit Amundson since our gym first opened and has always been the cheerful, loving, kind and encouraging woman that we know and love today. Dorie quickly made the transformation from Athlete to Coach, and her ability to educate and inspire Athletes in the methodology of CrossFit is inspiring to everyone. Dorie has been the lead instructor for the Fundamentals program since the inception of the concept in late 2012. In addition, Dorie runs the Santa Cruz Challenge CrossFit program at our gym with resounding success. Dorie is also an incredibly gifted competitive powerlifter, as the photograph above depicts: Dorie took 2nd place with a 290lb. Deadlift at the Iron Rose Challenge. Congratulations Dorie on all your success – we love you sister!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

Run 200 Meters – 100 Jump Ropes or 90 seconds Assault Bike
30 Squats
20 Push-ups
Slam Ball – Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

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Your Wife is Not Your Sister

bookCover-WifeNOTSister-186x300Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world.

Buy Now!

Forging Elite Leadership

By Greg Amundson

CFJ_Amundson_SEALFIT_April11After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training.

“I’m leaving on a jet plane. Don’t know … .”

Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!”

I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12.

Click here for a Free PDF Download of the full article